Umbuzo: Anginayo inkinga ngesisindo sami, kodwa ngizama ukudla ukudla okunempilo. Ngidla ukudla kwasekuseni okuhle; ngokuvamile, isaladi lesidlo sakusihlwa nokuthi yini engicabanga ukuthi isidlo esihle ebusuku. Inkinga yintambama nakusihlwa. Nginomuzwa wokuthi ngilambile ngaso sonke isikhathi, futhi kulula kakhulu ukugxila okuthile futhi hhayi ngaso sonke isikhathi into engcono kimi.
Impendulo: Uma ufuna ukuphuma phakathi kokudla okudla, isinyathelo sokuqala kungenzeka ukuthi uthola ukuthi kungani udla okuningi. Uma ulambile, kungase kudingeke udle okungaphezulu kokudla kwasemini neyokudla ukuze ukwazi ukukwenza esidlweni esilandelayo ngaphandle kwamabhanki engeziwe. Uma ungunchingqondo ungenangqondo futhi mhlawumbe udinga ukuhlela kabusha imvelo yakho, ngakho-ke awuzitholi ngokuzenzakalelayo okuthile bese uyifake emlonyeni wakho noma nini lapho uthola ukukhathazeka.
Amathiphu okungafaki ukudlala
Ungakwazi ukusika emuva ekudleni kwakho ngokulungiselela kancane. Ungagcini ama-candy kudesksi yakho futhi ugweme imishini ebolekayo. Thatha ingilazi yamanzi esikhundleni sesikhwama se-chips uma ubheka i-TV, ukudlala, ukudlala kwi-inthanethi noma ukufunda incwadi ebusuku. Eqinisweni, ukugcina ibhodlela lamanzi nawe ngokuphuza okusheshayo ngezikhathi ezithile kungaba indlela enhle yokuvimbela umkhuba wokudla okuthile.
Uma ubhaqa ngoba unesizungu noma ugxilile, zama ukuhamba, usebenzise umzimba noma mhlawumbe ucindezele noma uthumele umyalezo umyalezo.
Abangane nomndeni kungaba uhlelo olusekelayo lokusekela - babuze ukuthi basize ukugcina ingqondo yakho ingacwecweki.
Amathiphu Wokunwa Kwempilo
Mhlawumbe awudingi ukuyeka ama-nibbles akho ebusuku. Ukunwa nge-snack akuyona into embi uma nje uhlala ngaphakathi kwesabelo sakho sekhalori yansuku zonke. Abanye abantu bakuthola kulula ukulandela ukudla okunomsoco lapho bedla ukudla okudla okunempilo phakathi kokudla ngoba bangadli ukudla okulandelayo.
Sebenzisa ukudla okudlayo ukuze ukhulise ukudla okunomsoco. Khetha izithelo ezintsha, ama-crackers okugcwele okusanhlamvu, i-yogurt enamafutha aphansi, amantongomane nemifino emisha. Ngale ndlela, uzothola amavithamini engeziwe, amaminerali, kanye ne-fiber. I-cheese encane, iqanda elinzima kanzima noma inyama enomzimba kuhle, kodwa qaphela ubukhulu bakho bokukhonza ngoba lokhu kudla kunamandla kakhulu. Gwema ama-candy bars, amakhukhi, amaqebelengwane nama-pastries, i-ayisikhilimu, nama-chips ama-greasy noma ukudla okune-snack.
Imithombo:
Gropper SS, Smith JL, Groff JL. "Ukudla okunomsoco kanye ne-Human Metabolism." Edition Sixth. Belmont, CA. Inkampani yakwaWadsworth Publishing, ngo-2013.
USomolin LA, uGrosvenor, MB. "Ukudla okunempilo: Isayensi nezicelo." Uhlelo lwesithathu. I-Wiley Publishing Company, 2013.
UMnyango Wezolimo we-United States noMnyango WezeMpilo NezeMisebenzi YaseMelika. "Izinkombiso Zezinkukhu zabaseMelika, 2015-2020." http://health.gov/dietaryguidelines/2015/guidelines.